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Ten tips to get started at the gym

January 3, 2013 at 5:04 pm

Written by Alix Redmonde

Congratulations, you’ve made your resolution, taken the plunge and joined a gym.

Like millions of Americans suffering from gym drop-out syndrome you have the best of intentions. Here are 10 tips to get you started and make your workout experience one that will have you going back for more.

1. What to wear - Proper footwear is your most important investment. Don’t wear street shoes or sport-specific shoes for jazz or tennis. Instead, opt for a pair of cross-trainers to carry you safely through a variety of exercises. Enlist the help of local athletic shops to help you get the proper fit and size. Wear lightweight, breathable clothing that you can move around in. Many athletic garments have a sweat wicking component. If you don’t want to pay a premium, a T-shirt and sweats will do. (If you’re taking Spinning or cardio classes, make sure your clothes fit properly so you don’t trip or get caught in the equipment.)

2. Athletic supporters, Whoo-hoo! (I don’t mean a cheerleader) - Ladies, it’s time to buy a sports bra. No matter the size, the girls need support. If you are small busted you can get away with an athletic top with a built in bra, but for those more well-endowed it’s best to double up. Men, if you plan on moving around you too will need an athletic supporter.

3.Don’t know how to use the equipment? - Fitness machines can be intimidating. How high should it be? How much weight should I use? How many repetitions should I perform? Although many pieces of equipment have instructions on them, take advantage of any orientation offered. A couple of sessions with a personal trainer will get you started safely and don’t be scared to ask questions.

4. How dry I am – Bring water or a sports drink, and by sports drink I don’t mean something laden with caffeine, sugar and empty calories. Instead, pick electrolyte enhanced water which offers benefits without the guilt. Research varies on how frequently we should drink when working out, so use common sense and drink more rather than less.

5. Don’t know where to stand in class? – Don’t worry, you’re not alone. Many suffer from Aeroba-phobia, a.k.a, a morbid fear of entering an endorphin-filled room. These simple suggestions will have you comfortable in no time. If you are a newbie, stand toward the back of the class where you can see the instructor and yourself in the mirror. You will also have the benefit of being behind regular members who know the routines. Let the instructor know you’re new so they can keep an eye on you for safety.

6. Heart rate monitors - Should I use one? A heart rate monitor can help you exercise safely, effectively and give you parameters to maximize your workout results. However, you can also use the rate of perceived exertion (RPE ) scale from 0-10 to measure the intensity of your workout.

7. Classes versus equipment - Which one’s for you? If you are self-motivated, prefer to listen to your MP3 player and are disciplined enough, machines and equipment may work well for you. If you enjoy the company of others, like instruction and a shared sound system, give group exercise a shot. There are choices to accommodate everyone from the nimble of foot to the choreography challenged. Pick up a schedule and ask for class descriptions.

8. Frequency - How often should you go? Many start the new year working out with vigor, enthusiasm and a can-do attitude, showing up daily and exercising to exhaustion. But, after the initial endorphin high, reality, then burn out sets in. Others show up for 15-minutes a couple of days a week expecting a magical transformation. Both will be disappointed. If you are a novice or just getting started, exercise a few minutes a couple of days the first week, add a third day the following week and then start working on additional time. To maximize your results try to hit the gym at least three days a week and workout at a moderate pace for more than 20 minutes. (A heart rate monitor can help you find the appropriate intensity.)

9. The buddy workout –Find a friend with a similar commitment level. If you are accountable, chances are you won’t flake out, and a buddy can also help motivate you to work a little harder.

10.Don’t give up – Starting to exercise can seem like the hardest thing in the world, you may be out of breath after only a few minutes, feel like you can’t do another rep or just wake up not wanting to go. Push it all to the side. You will get stronger, fitter and eventually learn to love working out, if not while you are doing it then for the way you will feel the other twenty-three hours of the day. Set realistic expectations and goals and know that you’ve taken the first step by joining.